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So, next week i'm going back to school and I'm having anxiety attacks all day. When I'm triggered in class I can't do anything about it, and it's direct hell to me. I wonder how others cope with triggers? Like I can't use ear plugs or music in class, I'm basically naked to all the sounds. I'm so anxious to go back, I don't want to I don't want to I don't want to

Okay, so each and every one of us has their own reactions to their triggers (and the triggers are different from person to person). I’ll try to help, but I’m no expert, so this is all based on my own experience.

I don’t know hoe it is with your school, but when I was at school we used to sit in rows, two people per dest (big desks, but the space between the two people was limited). I always used to make sure that I either sit alone in a table, or with a person that is familiar with my situation and accepts it. That way if the person makes a trigger noise, I’d tell them to stop it and they’d actually do their best to help me.

If possible, choose a seat between people who know your situation and accept it, or in a corner or by a wall, where you know you’ll hear less of the noises. For example - sitting in the middle of the class will expose you to noises from all around it while sitting in the far corner will expose you to a lower amount of noises. Don’t sit by the window if outside noises trigger you (like a gardener, or muffled voices - god noise muffled voices kill me).

For me earplugs never helped. Using them only made me ‘listen harder’ for the noises I tried to make disappear. Music is a better solution for me. In my country it is possible to take an official test that proves that you need music in order to concentrate. I wasn’t able to take the test, but a friend of mine did and was allowed to use earphones while taking tests, maybe it’s a possibility for you?

If your teacher is a good person and you think they will understand, go to her/him and explain what you’re going through. They might not be able to do much, but if they truly care, you might gain their approval to get up and leave class for a minute or two when things get overwhelming. That way you can leave the noise source and relax.

Remember the 7/11 breathing system. Practice it before school starts and make sure you can work it out while going through anxiety - it’s two different things to do it while relaxed and while anxious. If things in class are making you suffer, relax and start breathing the 7/11. It might not work at first, but after a few minutes it should do its magic, and you’ll be able to relax a bit.

Don’t let your anxiety rule you. While anxious you over think everything and you’ll find yourself ‘listening’ for those triggers, as if looking for them, waiting for them to happen. You need to stay relaxed. Think of good stuff, sing in your head, anything to make yourself relax.

If the person close to you is making the noises, ask permission (or not - no idea how it works in your school) to get up and choose another seat. If you can’t, use the other ways to relax. But if you can’ it’s a great way to get away from the noise source.

If repetitive sounds and visuals trigger you as well (like they to me), make sure you focus on one thing each time. Look at your notebook / laptop, then at the board, then at the teacher. If needed, turn your head to the opposite side so you don’t face the source of the repetitive sound or visual.

I hope this was all helpful. If you have any other specific or general questions, don’t hesitate to talk to me. And if anything, and I mean ANYTHING triggers you in school and you feel like you’re about to explode, don’t hesitate to contact me right away. I’m right here for help and to send you positive thoughts and beautiful things to focus on.

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